Resting Metabolic Rate Calculator

Calculate your RMR using three scientific formulas and compare results.

Resting Metabolic Rate

1618 kcal

Formula: Mifflin-St Jeor

Harris-Benedict: 1672 kcal

Katch-McArdle: 1580 kcal

Calorie Burn at Rest

Formula Comparison

Formula Comparison

Activity LevelDaily Calories (kcal)Description
Sedentary1941 kcalLittle or no exercise
Light2224 kcal1-3 days/week
Moderate2507 kcal3-5 days/week
Active2790 kcal6-7 days/week
Very Active3073 kcalPhysical job or 2x training

Understanding Resting Metabolic Rate

Your Resting Metabolic Rate (RMR) is the number of calories your body burns at rest to maintain vital organ functions. RMR accounts for approximately 60-75% of your total daily energy expenditure. Three major formulas estimate RMR: Mifflin-St Jeor (most accurate for most people), Harris-Benedict (the classic, slightly overestimates), and Katch-McArdle (best for athletes, uses body fat %). Understanding your RMR is essential for creating effective nutrition plans.

Practical Example

Scenario: A 30-year-old male, 80 kg, 180 cm, 18% body fat.

Mifflin: (10 x 80) + (6.25 x 180) - (5 x 30) + 5 = 1,780 kcal

Harris: 88.362 + 413.708 + 863.82 - 150 = 1,816 kcal

Katch: 370 + 21.6 x (80 x 0.82) = 1,785 kcal

Häufig gestellte Fragen

What is the difference between BMR and RMR?

BMR is measured under strict conditions after fasting. RMR is measured under less restrictive conditions and is typically 10-20% higher.

Which RMR formula should I use?

Mifflin-St Jeor for most people. Katch-McArdle if you know your body fat percentage, especially for athletes.

Can I increase my RMR?

Building muscle through resistance training can modestly increase RMR. Each kg of muscle burns approximately 13 kcal/day at rest.

Does age affect RMR?

Yes, RMR decreases 1-2% per decade after age 20, largely due to loss of lean muscle mass.

How does body fat percentage affect the calculation?

Only Katch-McArdle uses body fat. It calculates based on lean body mass, which is more metabolically active.

Disclaimer: This calculator provides estimates for informational purposes only. For precise measurements, consider indirect calorimetry testing.

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